Active Sitting on Stability Balls: Trunk Control Challenges

A progression of seated stability ball challenges that mimic study posture: neutral pelvis, weight shifts, one foot lifted, and arm tasks without losing trunk control. It builds good posture, balance, and deep core strength.

How to play

1. Partners share a ball: one practices, one watches and coaches, switching halfway through each block. Right size: knees level with or slightly below hips (2 min).
2. Neutral pelvis: roll the ball forward and back using only the pelvis 10 times and find the middle with a long spine; then hip circles (3 min).
3. Weight shifts: shift left and right with level shoulders; then lift one foot 2 in for 10 seconds, alternating (3 min).
4. With one foot up, pass a tennis ball around the waist and under the knee 10 times; the observer calls out a rounded back (4 min).
5. Face to face on the balls, 20 tosses without losing a neutral pelvis; lose it and the count resets (4 min).
6. Debrief: a stability ball works as a seat for 20-30 minutes, but it doesn't replace a good chair or breaks (3 min).

Rules

• Keep balls away from corners and desks, feet hip-width apart.
• Toss gently and underhand.
• Safety: if you lose balance, put your feet down; don't jump off.

Variations

Adaptations

• Limited mobility: same progression in a wheelchair or chair, using pelvic tilts and arm tasks.
• Visual impairment: verbal and touch cues, with the ball rolled instead of tossed.
• Balance: students who struggle use a slightly deflated, more stable ball.

Learning goals

• Find and hold a neutral pelvis while seated.
• Control the trunk during shifts and arm tasks.
• Understand proper use of a stability ball as a seat.

Equipment for a class of 25

• stability balls: 13
• tennis balls: 13

Teacher tip

Check ball pressure: overinflated balls cause falls, and soft ones don't challenge control. Nobody stands on the ball.

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